that needs more work to be practical. Unlike use of drugs, it appears
that there are no bad side effects from controlling bright light expo-
sure. Still, workers have to be careful about using bright light, so that
they will be alert at the right time. For bright light to work, a worker
also must stay in low light or in darkness during some times of day.
In other words, if you get too much bright light at the wrong time,
this might change the circadian rhythm in the wrong direction. If this
happens, you won’t be alert at the times you really need to be.
To sum up, we think it is possible to use bright light to change peak
alertness to different times of the day. But right now, it takes an
expert to work out the right light-dark schedule to fit a particular
work schedule. If workers are exposed to bright light and low light at
the wrong times, they might end up moving their circadian rhythm in
the wrong direction. Using this strategy requires a lot of careful effort
from the worker. This might make it too impractical for some shift-
workers.
Caffeine, Alcohol, and Other Drugs
Just like many people in our society, some shiftworkers drink
caffeinated beverages as a pick-me-up before or during work. They
also might drink alcoholic beverages to relax or to be social. Other
types of drugs, such as amphetamines and sleeping pills, also have
been used to help people wake up or relax and go to sleep. Here we
discuss these substances and whether we can recommend them at
this time.
Caffeine: Caffeine is a mild stimulant that helps a person feel more
alert and perhaps perform better. Caffeine is the most widely used
drug in the world. It is a natural ingredient in coffee and tea (iced tea
too!), and it is added to many soft drinks (for example, most colas,
some root beers, Dr. Pepper, and Mountain Dew). Caffeinated bever-
ages are a common part of our everyday diet and are easily available.
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